The Captain America Civil War Training Plan

Build A Superhero Body With This Captain America-Inspired Workout

THE WORKOUT

Over the past two years Saladino has created a training plan that addresses Stan’s goals, and for the best results he recommends seeing a fitness professional to create a program that works best for your body’s needs. During the preparation for Civil War they utilized a split training method, rotating between intense circuit routines and bodybuilding days over the course of a four or five-day week. Here’s an example of the sessions that Saladino and Stan take on to keep him in Winter Soldier shape.

Day One: Circuit

Work with your trainer to build a circuit that pushes a variety of muscle groups. Try completing five rounds of this circuit with as little rest in between as possible.

[5 Rounds]

Squat Clean: 6 reps

Handstand Pushups: 5 reps

Double Kettle Bell Squat: 10 reps

Farmer’s Carry: 40 steps

Push Press: 8 reps

Hanging Knee Raises: 10 reps

Then when finished, hit the treadmill, walking on an incline, keeping the heart rate from 120 to 140.

Day Two: Push

[4 Rounds]

Dumbbell Incline Press: 8 reps

Dumbbell Flat Press: 8 reps

Decline Push Up: To Failure

[3 Rounds]

Dumbbell Side Raise: 10 reps

Dumbbell Rear Delt Raise: 10 reps

[3 Rounds]

Skull Crusher: 10 reps

Triceps Push Down: 10 reps

Day Three: Repeat Circuit

Day Four: Pull

[4 Rounds]

Chest Supported Row: 10 reps

Lat Pull Down: 10 reps

Straight Arm Pull Down: 10 reps

[Deadlift at Max Weight: 2 sets of 20 reps]

[4 Rounds]

Hammer Curl: 8 reps

Double Cable Bicep Curl: 8 reps

Day Five: Repeat Circuit

THE POST WORKOUT

The work doesn’t end when you leave the gym, stay vigilant about the amount of sleep you get and allow your body to recover. “Sebastian and I do a nice protein shake, like Garden Of Life, add some fruit, to get the most out of the session,” says Saladino. He also recommends taking advantage of any tools that may be at your disposal, like access to a cryotherapy tank, massages or cold plunges. Practices like low-intensity yoga can even help you develop flexibility that will help you in your sessions.

One of the most important lessons is finding a trainer that you like. Stan mentions that though he’s tried a number of workouts before, he really hit his stride after meeting with Saladino. “Going to the gym can be a pretty boring experience, it’s good to find someone you can work with who doesn’t make it feel like a chore.”